Okona kutya kukutya ngaphambi kokuba unikele ngegazi

Umxholo

• Yintoni yokutya nokusela
• Intsimbi
• Vitamin C
• Amanzi
• Yintoni ekufuneka uyiphephe
• Utywala
• Ukutya okunamafutha
• Iibhloko zentsimbi
• I-Aspirin
• Yintoni oza kuyitya nosela emva kokunikela ngegazi
• Ngaba zikhona iziphumo ebezingalindelekanga zokunikela ngegazi?
• Ukuthatha

Ushwankathelo

Ukunikela ngegazi yindlela ekhuselekileyo yokunceda abantu abaneemeko zonyango ezinzulu. Ukunikela ngegazi kunokukhokelela kwiziphumo ebezingalindelekanga, nangona kunjalo, njengokudinwa okanye i-anemia. Ukutya nokusela izinto ezifanelekileyo ngaphambi nasemva kokunikela kunokunceda ukunciphisa umngcipheko weziphumo ebezingalindelekanga.

Funda ukuze ufunde ukuba kufuneka utye ntoni kwaye usele ntoni ngaphambi kokunikela ngegazi, kunye neengcebiso ngezinto onokuzenza emva kokuba unikele.

Yintoni yokutya nokusela

Ukuba unikela ngegazi, kubalulekile ukuba uhlale unamanzi ngaphambi nasemva kokuba unikele. Kungenxa yokuba malunga nesiqingatha segazi lakho senziwe ngamanzi. Kulungile ukonyusa ukuthathwa kwentsimbi kuba ulahlekelwa yintsimbi xa unikela. Amanqanaba asezantsi e-iron anokubangela iimpawu zokudinwa.

Intsimbi

Isinyithi sisimbiwa esibalulekileyo esisetyenziswa ngumzimba wakho ukwenza ihemoglobin. IHemoglobin inoxanduva lokuthwala ioksijini esuka kwimiphunga yakho iye kumzimba wakho uphela.

Ukutya ukutya okunezondlo kunye nokutya okune-iron kunokukunceda ugcine i-iron. Ukuba awunayo i-iron eyaneleyo egcinwe kude yenzele i-iron oyilahlekileyo xa unikela ngegazi, ungaphuhlisa i-anemia yokunqongophala kwe-iron.

Kukho iintlobo ezimbini ezahlukeneyo zentsimbi ezifumaneka kukutya: i-heme iron kunye ne-nonheme iron. Isinyithi se-Heme sithathwa ngokulula, ke oko kuyonyusa amanqanaba akho e-iron ngokufanelekileyo. Umzimba wakho uthatha ukuya kuthi ga kwiipesenti ezingama-30 zentsimbi ye-heme kunye neepesenti ezi-2 ukuya kwezi-10 zentsimbi ye-nonhem.

Ngaphambi kokuba unikele ngegazi, cinga ngokwandisa ukutya kwakho ukutya okune-iron. Oku kunokunceda ukonyusa ivenkile zentsimbi emzimbeni wakho kunye nokunciphisa umngcipheko wokunqongophala kwe-anemia.

Ukutya okunotye ngentsimbi ye-heme kubandakanya:

• Iinyama, inyama yenkomo, imvana, inyama yehagu, inyama yehagu, inyama yenkomo kunye nenyama yenkomo eyomileyo.
• Iinkuku, njengenkuku neturkey.
• Intlanzi kunye neentlanzi, Njenge-tuna, i-shrimp, i-clams, i-haddock kunye ne-mackerel.
• Izixhobo, Njengesibindi.
• Amaqanda.

Ukutya okunotye ngentsimbi engeyiyo intsimbi kubandakanya:

• Imifuno, i-asspinach, iitapile, i-ertyisi, i-broccoli, iimbotyi zomtya, imifuno ye-beet, imifuno yedandelion, ii-collards, i-kale kunye ne-chard.
• Izonka kunye neesiriyeli, kubandakanya isonka esimhlophe esityikityiweyo, ukutya okuziinkozo okutyebileyo, isonka sengqolowa egqibeleleyo, ipasta etyebileyo, ingqolowa, ukutya okuziinkozo, ingqolowa, ioyile, isonka serye kunye nerayisi etyebileyo.
• Iziqhamo, ezinje ngamaqunube, ivatala, iironsoni, amadethi, amakhiwane, ithena, ukuthena ijusi, iiapilkosi ezomisiweyo, neepesika ezomisiweyo.
• Iimbotyi, kubandakanya itofu, izintso, igarbanzo, ezimhlophe, ii-ertyisi ezomisiweyo, iimbotyi ezomileyo kunye neelentile.

Vitamin C

Nangona i-heme yentsimbi iya kuphakamisa amanqanaba akho e-iron ngokufanelekileyo, ivithamin C inokukunceda umzimba wakho ubambe ngcono isinyithi esisekwe kwisityalo, okanye i-nonheme iron.

Iziqhamo ezininzi zingumthombo olungileyo we vithamin C. Iziqhamo eziphezulu kule vithamin zibandakanya:

• icantaloupe
• iziqhamo zesitrasi kunye neencindi zazo
• kiwi iziqhamo
• imango
• ipapaya
• ipanapula
• amaqunube
• Iirobhothi
• iiblueberries
• Iicranberries
• ujodo
• iitumato

Amanzi

Phantse isiqingatha segazi olinikelayo lenziwe ngamanzi. Oku kuthetha ukuba uya kufuna ukufumana amanzi apheleleyo. Xa uphulukana nolwelo ngexesha lenkqubo yokunikela ngegazi, uxinzelelo lwegazi lwakho lunokuhla, lukhokelele ekubeni nesiyezi. I-American Red Cross icebisa ukusela ii-ounces ezili-16, okanye iikomityi ezimbini, zamanzi ngaphambi kokunikela ngegazi. Ezinye iziselo ezinxilisayo zilungile, nazo.

Olu lwelo longezwayo lukongezwa kwii-ounces ezingama-72 ukuya kwezili-104 (iikomityi ezili-9 ukuya kwezi-13) ekufuneka uzisele suku ngalunye.

Yintoni ekufuneka uyiphephe

Ukutya okuthile kunye notywala kunokuba nefuthe elibi kwigazi lakho. Ngaphambi kokunikela ngegazi, zama ukuphepha oku kulandelayo:

Utywala

Iziselo ezinxilisayo zikhokelela ekuphelelweni ngamanzi emzimbeni. Zama ukukuphepha ukusela utywala kwiiyure ezingama-24 ngaphambi kokunika igazi. Ukuba uyasela utywala, qinisekisa ukubuyekeza ngokusela amanzi ongezelelweyo.

Ukutya okunamafutha

Ukutya okunamafutha amaninzi, njengeefries zaseFrance okanye i-ayisikrimu, kunokuchaphazela iimvavanyo ezenziwa kwigazi lakho. Ukuba umnikelo wakho awunakuvavanywa kwizifo ezosulelayo, emva koko awunakusetyenziselwa utofelo-gazi. Ke, tsiba ii-donuts ngosuku lomnikelo.

Iibhloko zentsimbi

Ukutya okuthile kunye neziselo kunokuchaphazela amandla omzimba wakho okufumana i-iron. Akunyanzelekanga ukuba ukunqande oku kutya ngokupheleleyo, kodwa kuthintele ukukutya ngaxeshanye usebenzisa ukutya okune-iron okanye izongezo zentsimbi. Ukutya okunciphisa ukufakwa kwentsimbi kubandakanya:

• ikofu kunye neti
• ukutya okune-calcium ephezulu njengobisi, itshizi kunye neyogathi
• isiselo somdiliya esibomvu
• itshokholethi

I-Aspirin

Ukuba unikela ngeeplatelets zegazi-yinkqubo eyahlukileyo kunokunikela ngegazi elipheleleyo, okanye eliqhelekileyo, -inkqubo yakho mayibe ne-aspirin ngaphandle kweeyure ezingama-48 ngaphambi komnikelo.

Yintoni oza kuyitya nosela emva kokunikela ngegazi

Emva kokuba unikele ngegazi, uyakunikwa isidlo esilula kunye nento eselwayo. Oku kuya kunceda ukuzinzisa iswekile yegazi lakho kunye namanqanaba amanzi. Ukuzalisa ulwelo lwakho, sela iikomityi ezine ezongezelelweyo zamanzi kwiiyure ezingama-24 ezizayo, kwaye uphephe utywala.

Ngaba zikhona iziphumo ebezingalindelekanga zokunikela ngegazi?

Uninzi lwabantu alunazo iziphumo ebezingalindelekanga xa unika igazi. Emva kokunikela ngegazi, uya kucelwa ukuba ulinde kwindawo yokuhlaziya imizuzu eli-10 ukuya kweli-15 ukuqinisekisa ukuba uziva ulungile.

Nje ukuba ube nokutya okuncinci kunye nento yokusela, ungabuyela kwimisebenzi yakho yemihla ngemihla. I-Red Cross icebisa ukuthintela ukuphakamisa okunzima kunye nokuzilolonga ngamandla kulo lonke usuku.

Ukuba uhlala unikela ngegazi, unokufuna ukuthetha nogqirha wakho malunga nezongezelelo zentsimbi. Kungathatha amanqanaba akho e-iron ukuba abuyele esiqhelweni emva kokunika igazi. Kufunyenwe ukuba ukuthatha izongezo zentsimbi kunokunciphisa kakhulu eli xesha lokubuyisela.

Ukuthatha

Ukunikela ngegazi yindlela entle yokubuyisela kwindawo ohlala kuyo. Ihlala ikhawuleza kwaye kulula. Ukuba utya usempilweni ngomhla womnikelo wakho kwaye usele ulwelo oluninzi olongezelelekileyo, kuya kufuneka ube neziphumo ebezingalindelekanga ezincinci.